WORKOUT KW6

MONTAG 05.02.2024

CROSSFIT

STRENGTH/SKILL

DB-Curl to Press

12-12-12-12

30’’ Deadhang after each set

WORKOUT

For time…

10-9-8-7-6-5-4-3-2-1 reps of:

Alternating front-rack lunges 83/57

20-18-16-14-12-10-8-6-4-2 reps of:

Sit-ups

TC: 20’

DIENSTAG 06.02.2024

CROSSFIT

STRENGTH

14’ EMOM

Even: 10 Push-ups 

Odd: 10 T2B

WORKOUT

“ERIN’’

5 rounds for time…

15 dumbbell split cleans 22,5/15

21 pull-ups

MITTWOCH 07.02.2024

BODYWEIGHT

SKILL/STRENGTH

10’ Work on your Pistols or scaling

10’ Work on your HSPU or scaling

WORKOUT

“MARY“

20’ AMRAP

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

CROSSFIT

SKILL/STRENGTH

10’ Work on your Pistols or scaling

10’ Work on your HSPU or scaling

WORKOUT

“MARY“

20’ AMRAP

5 Handstand Push-Ups

10 Pistols (alternating legs)

15 Pull-Ups

DONNERSTAG 08.02.2024

SKILL/STRENGTH

Front Squats

6-6-6-6-6

WORKOUT 

8’ AMRAP

40 double-unders

10 hang power snatches 43/30

FREITAG 09.02.2024

STRENGTH/SKILL

Romanian Deadlift

12-12-12-12

WORKOUT

Open WOD 12.3

18’ AMRAP

15 Box jumps

12 Push press 53/35

9 Toes-to-bar

SAMSTAG 10.02.2024

“I Need a Hero“

WOD A:

“DONNY“

21-15-9-9-15-21 Reps

Deadlifts 100/70

Burpees

TC: 30’

10’ Rest

WOD B: 

“MORRISON“

50-40-30-20-10 

Wall balls 9/6

Box jumps

Kettlebell swings 24/16

TC: 30’

SONNTAG 11.02.2024

FREE GYM!